An increase in the temperatures means an influx of folks flocking to the water!

Paddle sports, like kayaking, canoeing and stand-up paddle boarding are great, low-impact ways to get exercise outdoors, stay cool and enjoy this summer recreation season. They can all be modified to suit your level of fitness, comfort and adventure seeking. From chasing Class V waterfalls to sticking to rivers and lakes that you’re used to, there’s a boating option for every floater!

A lower-impact activity doesn’t mean it’s completely free from injury risk though. We’ve netted you some tips on proper posture and procedures to prevent paddling pain.

Preparation:

• For inflatable boats without a powered pump, engage your core and hinge from your hips, keeping your spine neutral and your shoulders anchored as you work really hard to pump that 15 psi.

• For hard-side boats, consider getting a fellow paddler to help you carry. Carts and straps are also a good option to reduce the strain on your body.

• Warm up before hitting the water. Arm circles and hamstring stretches can help loosen and prepare your muscles.

Paddling:

• While paddling, engage your core and rotate from your torso. Use your core and lower body muscles that are stronger than your arms, and remember that the direction your body is pointed is the direction your boat will tend to go, downstream at least. Unfortunately, you can’t just aim your hips upstream and sail off thataway.

• Keep your elbows down and tucked in to prevent strain on your rotator cuffs. A 90-degree bend in your arms helps with power and control of the paddles.

• For single-paddle boats, like SUPs, paddle on alternating sides to distribute the work and to keep yourself from going in circles. Unless you want to do donuts on the lake.

•  For sit-in boats (kayaks, canoes) maintain a nice, straight spine, keeping your shoulders back, and relax your feet on the floor in front of you to maintain flexion in your knees and tension out of your hamstrings.

Wear a life jacket or a PFD (personal floatation device), and if you’re planning on paddling alone let someone know your plans, or better yet, bring them with you and share the fun!

And now for the usual advice that your parents and Baz Luhrmann gave you: wear sunscreen. Apply it to the often-forgotten surfaces, like the underside of your nose and chin because the reflection of the sun off the water will burn you in places you never imagined.

Channel your inner duck (sorry Beav’s fans) and paddle (safely) on!